Fresh coriander and mint chutney
Herbs are incredibly rich in antioxidants and anti-inflammatory compounds.
Heat ½ teaspoon oil in a frypan over medium heat, fry urad dhal until it turns slightly golden. Transfer to a plate. Heat ½ teaspoon oil in the same pan, add mustard seeds and red chillies. Fry until chillies start to turn brown. Stir in asafoetida. Remove from heat. Mix in with the urad dhal. Allow to cool, grind to a fine powder.
Heat ½ teaspoon oil in the same frypan, add fresh coriander and mint leaves, fry until leaves collapse.
Combine all ingredients in a food processor and grind to a fine paste. Add 1- 2 tablespoons of water if necessary to assist grinding.
Serve with dosae (rice and lentil pancake), idli (steamed rice and lentil cakes) and Indian flatbreads.
Tips and variations:
100g fresh herbs is about 3 cups loosely packed.
Use tamarind instead of lemon juice.
To create a dip: combine 50g coriander leaves, 50g mint, 2 cloves garlic, 1-2 deseeded green chillies, ½ teaspoon salt, 2 teaspoons lemon juice in a food processor. Grind to a fine paste. Add a tablespoon of yoghurt and serve as a dip.
Per serve: energy 537 kJ (129 cal);
protein 6 g; fat 5 g; saturated fat 1g;
cholesterol 0 mg; carbohydrate 13 g;
fibre 10 g; calcium 86 mg; iron 3 mg;
sodium 593 mg
1 teaspoon peanut or extra virgin olive oil + ½ teaspoon
2 tablespoons urad dhal (split and skinned black gram)
½ teaspoon black mustard seeds
1-3 dry red chillies, broken into pieces
½ teaspoon asafoetida
50g fresh coriander, stems and leaves, chopped
50g mint leaves, chopped
2 cloves garlic, crushed
2 tablespoons grated fresh coconut
½ teaspoon salt
2-4 teaspoons lemon juice